4 Bedtime Drinks to Help You Unwind and Sleep Better
Chamomile Tea
Chamomile tea is renowned for its relaxing properties due to its content of apigenin, an antioxidant that induces drowsiness and reduces stress. Drinking a warm cup of chamomile tea about 30 minutes before bedtime can help you drift off easily.
Preparation: Boil 200ml of water and add 1-2 teaspoons of dried chamomile flowers. Steep for 5-10 minutes, strain, and enjoy. A drizzle of honey can enhance the flavor, but refrain from adding sugar.
Note: Individuals allergic to plants in the daisy family (such as ragweed) should consult a doctor before consuming chamomile.
Warm Milk
Warm milk is a traditional sleep aid. It contains tryptophan, an amino acid that boosts the production of serotonin and melatonin—the hormones regulating sleep cycles. Additionally, the warmth of the milk relaxes the body.
Preparation: Gently heat 200ml of milk (cow’s, almond, or soy milk according to your preference) to a comfortable temperature, avoiding boiling. A pinch of cinnamon or honey can be added for extra flavor.
Note: For those with lactose intolerance, plant-based milk alternatives are recommended.
Tart Cherry Juice
Cherry juice, especially from tart cherries, is a natural source of melatonin, which regulates the body’s internal clock and enhances sleep duration. Cherries also boast antioxidants that reduce inflammation and ease stress.
Usage: Consume around 100-150ml of pure tart cherry juice or dilute it with water about 1-2 hours before bedtime. Opt for unsweetened varieties to avoid potential health drawbacks.
4. Peppermint Tea
Peppermint tea not only soothes the mind but also aids digestion and alleviates nighttime discomfort. The refreshing aroma of peppermint calms the nerves, facilitating a peaceful slumber.
Preparation: Infuse 1-2 fresh peppermint leaves or 1 teaspoon of dried peppermint in 200ml of hot water for about 5 minutes.
Note: Refrain from overindulging in peppermint tea if you experience acid reflux, as peppermint can exacerbate symptoms.
General Tips
Limit your fluid intake close to bedtime to prevent sleep interruptions due to a full bladder.
Steer clear of caffeinated and sugary beverages in the evening, as they may hinder sleep.
Combine these drinks with relaxing rituals like reading, meditation, or a warm bath to optimize your sleep routine.
Incorporating these beverages into your evening routine can enhance your sleep quality and leave you feeling refreshed upon waking. However, if you experience persistent sleep issues, consult a doctor to identify and address the underlying causes.
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